Name: Playbook - Heather Watkins - Shoulders, Chest & Triceps (Gym)
Uploaded: 2024-04-23T23:11:47.745Z
Duration: 45 min
Description: Shoulders, Chest & Triceps (Gym)

Kandice

Cindy

Loved the sprint finisher 👏🏽👏🏽

Olivia Lester

It’s a Push Day today — working our upper body, make sure the last 2-3 reps are a challenge to complete. If not, bump those weights up! 💪🏼 

The 10 minute HIIT Finisher can be completed as Sprints on the treadmill or stair master or you can choose one of the options below or opt for a combination: 

Jump Rope
High Knees

Stretch well after!

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

External Rotations

Superset:

Crossbody supinated front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raises

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Lean forward to apply more tension on your chest
- Maintain control and stability

Machine Tricep Dips

As many as you can do in a minute - modify as needed by dropping to your knees for the push-ups

Atomic push-ups

Finisher:

10 minutes total: 30 seconds on/30 seconds off at your max effort! 

Alternatives: Jump Rope or stair master sprints

Sprint 30 seconds on and 30 seconds off

Repeat for 10 total minutes

Sprints

10 Minute HIIT:

Shoulders, Chest & Triceps (Gym)

Wowza! Arms shaking especially after the dips!

Michelle Reynolds

I can’t really do push-ups yet. Not a good form one.

Redid this lift to kickstart another week!

Shoulders, Chest & Triceps (Home)

Feeling like jello, so I’m know I’m doing something right! 💪🏼😅

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Lindsey

Shoulders & Back (Home)

Allison

Amelia Pyles

Angela

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

Kendra

Shoulders, Back & Core (Home)

Push ups have and always will be my weakness but I’m determined to get better at them 💪🏼

Mandy

Let’s just say I picked the wrong workout for it to be hair washing night 😂👌🏻💪🏼

Melissa Watson

Total Arms & Abs (Home)

Dead! But I’m back! 🤷🏼‍♀️👌🏻

Shoulders Triceps & Core (Home)

Sara

Hannah

Shoulders Chest & Triceps (Home)

Dana

Shoulders, Triceps & Chest (Gym)

I loved this one! I have started to really like manmakers!

Lana Scherer

Did my hanging leg raises without the back this time

Total Upper Body (Gym)

😅😅 arms are shaking after that one!!

Mallory

Back & Biceps (Home)

I surprised myself by being able to do the tricep dips! Loved the HIIT at the end!!

Shoulders, Chest & Triceps (Gym)

Community

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